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IFBB Pro Killionb12 Uncle Z Log

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Had an awesome back/hamstring workout the other day. Loving this new push pull leg split. Deadlifts will be a major part of my posterior day moving forward. One of my critiques from judge was bigger lower lats and fuller glutes. Well that’s what I will do! Hamstrings can always be better as well.

Here is what went down.

9-11-21 Back/hamstrings

Straight arm pulldowns 65lbs - 15, 14, 14

HS front lat pulldowns 4 plates & 50lbs - 12, 12, 11

Deadlifts 405lbs - 10, 9
Backoff set 365lbs - 12

Seated hamstring curls 160lbs - 14, 13, 12

Lying hamstring curls 90lbs - 15, 12, 10

Abductors 130lbs - 13, 12, 12,

Adductors 130lbs - 18, 16, 14

Horizontal calf presses 170lbs - 20, 18, 18

Seated calf raises 2 plates - 18, 16, 14
 
You’re starting out with the right excersices bro! Just be consistent with it / making sure you’re progressively overloading and your lower lats will be hanging next time you’re on stage!

My go to excercises for lower lats:
- straight arm pulldowns / dual rope pullovers;
- Front HS pulldowns;
- Single arm HS iso lateral row (standing from the machine) a regular single arm dumbell row;

Also a good old one to try is the Single arm bb row https://youtu.be/1W1MnqIIZ7k got it from John Meadows, very underrated but it smokes your lower lat if done right!
 
You’re starting out with the right excersices bro! Just be consistent with it / making sure you’re progressively overloading and your lower lats will be hanging next time you’re on stage!

My go to excercises for lower lats:
- straight arm pulldowns / dual rope pullovers;
- Front HS pulldowns;
- Single arm HS iso lateral row (standing from the machine) a regular single arm dumbell row;

Also a good old one to try is the Single arm bb row https://youtu.be/1W1MnqIIZ7k got it from John Meadows, very underrated but it smokes your lower lat if done right!

Oh yeah always progressive overload. Been doing that for years now. Do all those exercises now and couldn’t agree more! I like single arm BB rows and Meadow Rows seem to hit my lower lats as well.
 
Oh yeah always progressive overload. Been doing that for years now. Do all those exercises now and couldn’t agree more! I like single arm BB rows and Meadow Rows seem to hit my lower lats as well.
Ever do landmines as well?
 
Yes love me landmine rows with a tbar attachment
yea those are brutal!

The one-handed rows can be done with a tbar attachment on a rack as well.
 
Last edited:
Push isolation day from yesterday. Part of my new PPL split is a push isolation day. Mainly cables and machine work. Love this day since i start the week with it and then move into a heavy pull and leg day. So it’s less taxing on the CNS but still gets the job done. A little higher rep and a lot of squeezing and slow negatives. Crazy pumps

9-13-21 push isolation

Cable flys high to low 140lbs - 15, 14, 14

Cable lateral raises 15lbs - 16, 14, 13

Pec deck 210lbs - 16, 15, 14

Machine seated lateral raises 140lbs - 16, 14, 12

HS decline press 6 plates - 15, 12, 10

Rope tri ext. 60lbs - 15, 14

Sword draws 20lbs - 2 sets to failure
 
Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

9-15-21 Quad B

Standing calf raises 4 plates & 50lbs - 16, 13, 11

Seated calf raises 2 plates - 20, 20, 19
Drop set 1 plates - 15 reps

Abductors 130lbs - 15, 14

Adductors 135lbs - 16, 14

Hack squats 3 sec negs. 8 plates - 12, 11

Belt squats 4 plates & 50lbs - 15, 12

Leg ext. 3 plates - 15, 13
Drop set 2 plates - 5
Drop set 1 plate - 6
 
Get Shredded!
Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

9-15-21 Quad B

Standing calf raises 4 plates & 50lbs - 16, 13, 11

Seated calf raises 2 plates - 20, 20, 19
Drop set 1 plates - 15 reps

Abductors 130lbs - 15, 14

Adductors 135lbs - 16, 14

Hack squats 3 sec negs. 8 plates - 12, 11

Belt squats 4 plates & 50lbs - 15, 12

Leg ext. 3 plates - 15, 13
Drop set 2 plates - 5
Drop set 1 plate - 6

TNE BLAST

Max
 
Awesome, keep killin it man!
 
Push isolation day from yesterday. Part of my new PPL split is a push isolation day. Mainly cables and machine work. Love this day since i start the week with it and then move into a heavy pull and leg day. So it’s less taxing on the CNS but still gets the job done. A little higher rep and a lot of squeezing and slow negatives. Crazy pumps

9-13-21 push isolation

Cable flys high to low 140lbs - 15, 14, 14

Cable lateral raises 15lbs - 16, 14, 13

Pec deck 210lbs - 16, 15, 14

Machine seated lateral raises 140lbs - 16, 14, 12

HS decline press 6 plates - 15, 12, 10

Rope tri ext. 60lbs - 15, 14

Sword draws 20lbs - 2 sets to failure
That's a good idea
 
My back/hamstring focus day from Saturday. Had company up this weekend so was busy with all of that. Did some TopGolf and went to an NFL game on Sunday. Had a great time. Overall I’m exhausted from this weekend but definitely a good time with family and friends.

9-18-21 Back/hamstring

Straight arm pulldowns 72.5lbs - 14, 12, 11

HS Front Lat pulldowns 6 plates - 13, 12, 12

Deadlifts 405lbs - 11, 10

Seated hamstring curls 160lbs - 16, 12

Horizontal calf presses 190lbs - 20, 17, 16,

Super set
Standing hamstring curls 55lbs - 20, 17
Seated calf raises 2 plates & 20lbs - 22, 18



afdb3eab03370df33eb882ad9296dbfe.jpg
 
My back/hamstring focus day from Saturday. Had company up this weekend so was busy with all of that. Did some TopGolf and went to an NFL game on Sunday. Had a great time. Overall I’m exhausted from this weekend but definitely a good time with family and friends.

9-18-21 Back/hamstring

Straight arm pulldowns 72.5lbs - 14, 12, 11

HS Front Lat pulldowns 6 plates - 13, 12, 12

Deadlifts 405lbs - 11, 10

Seated hamstring curls 160lbs - 16, 12

Horizontal calf presses 190lbs - 20, 17, 16,

Super set
Standing hamstring curls 55lbs - 20, 17
Seated calf raises 2 plates & 20lbs - 22, 18



afdb3eab03370df33eb882ad9296dbfe.jpg

What a beautiful family! I cannot wait to make little spawns ! . Hope it was fun! It does get exhausting going to a bunch of family events; even if it’s great concerts/games/coookout/eating out/and general entertainment. I know my family is great but....they can wear my Ass Out , literally. When my mom outbiked me in Ireland ...I knew my cardio needed help(over 2 years ago ) that is when I started doing yoga & more cardio to be agile and not a “Big Lug” Lol

Great Picture!

Max
 
What a beautiful family! I cannot wait to make little spawns ! . Hope it was fun! It does get exhausting going to a bunch of family events; even if it’s great concerts/games/coookout/eating out/and general entertainment. I know my family is great but....they can wear my Ass Out , literally. When my mom outbiked me in Ireland ...I knew my cardio needed help(over 2 years ago ) that is when I started doing yoga & more cardio to be agile and not a “Big Lug” Lol

Great Picture!

Max

Thanks brotha! You need some little max muscles running around. LOL
 
Ever do landmines as well?

Landmine, Dip, & Different attachments are awesome for growing and open up a lot more exercise variations. I have a multi grip set(nothing fancy like the Mag Grips set)but I’d like one. Two attachments I really have wanted for about 2 years are the Back Widow and of course, a Mag set. It would help me get almost all workouts done at home besides machine day/s. You can replicate a lot of exercises but...not all, like Hack Squats just kill my legs(regular, negatives, facing, etc). I love hate that thing! Idk why I haven’t bought the attachments!? Just I guess pandemic, travel, and that I go to the gyms a lot more. I should order them right now! I’m gonna.. plus the mirrors and Flush fan (R&R), that I did order from China and it was wrong power!

Max
#attachments#homegym#effective
 
IML Gear Cream!
Had an awesome pull day yesterday. Back was pumped to the extreme. Biceps were also toast as well. Really enjoy this new PPL variation. Focused on bringing up weak areas including lower lats. These row variations are definitely doing the trick.

9-21-21 Pull A

Straight arm pulldowns 160lbs - 15, 14, 11

Nautilus pulldowns 100lbs - 15, 14

Single arm cable rows 60lbs - 16, 14

BB bent over rows 225lbs - 14, 13

HS iso lateral low row 6 plates - 13, 12

Cable Rear delt flys 20lbs - 15, 14, 12

Incline DB curls 50lbs - 12, 11

Preacher curls 2 plates - 14, 12
 
Had an awesome pull day yesterday. Back was pumped to the extreme. Biceps were also toast as well. Really enjoy this new PPL variation. Focused on bringing up weak areas including lower lats. These row variations are definitely doing the trick.

9-21-21 Pull A

Straight arm pulldowns 160lbs - 15, 14, 11

Nautilus pulldowns 100lbs - 15, 14

Single arm cable rows 60lbs - 16, 14

BB bent over rows 225lbs - 14, 13

HS iso lateral low row 6 plates - 13, 12

Cable Rear delt flys 20lbs - 15, 14, 12

Incline DB curls 50lbs - 12, 11

Preacher curls 2 plates - 14, 12
Nice to mix things up and you noticing the results.
 
Killer hamstring/back day yesterday. All weights went up and felt strong.

9-25-21 hamstrings/back

Straight arm pulldowns 160lbs - 13, 12

HS Pullovers 6 plates - 13, 11

Deadlifts 455lbs - 10, 8

Seated hamstring curls 180lbs - 13, 12, 10

Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16

Horizontal calf presses 210lbs - 20, 17, 15, 15, 13
 
Killer hamstring/back day yesterday. All weights went up and felt strong.

9-25-21 hamstrings/back

Straight arm pulldowns 160lbs - 13, 12

HS Pullovers 6 plates - 13, 11

Deadlifts 455lbs - 10, 8

Seated hamstring curls 180lbs - 13, 12, 10

Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16

Horizontal calf presses 210lbs - 20, 17, 15, 15, 13

My new trainingssplit is looking a lot like yours lol!

I’m starting tomorrow, excited :)
 
Killer hamstring/back day yesterday. All weights went up and felt strong.

9-25-21 hamstrings/back

Straight arm pulldowns 160lbs - 13, 12

HS Pullovers 6 plates - 13, 11

Deadlifts 455lbs - 10, 8

Seated hamstring curls 180lbs - 13, 12, 10

Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16

Horizontal calf presses 210lbs - 20, 17, 15, 15, 13
Do you dead stop ur deadlifts or touch and go?
 
I always dead stop. Touch and go from what I have learned is not optimal and is more susceptible to injury. I like to reset my form every rep. Way harder as well.
I need to incorporate this because I always just barely tap and explode back up instead of resetting.
 
I need to incorporate this because I always just barely tap and explode back up instead of resetting.

Same here as it also takes more energy to restart from a dead stop. Tap the floor then go...wash rinse repeat.
 
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